Weather: 47 degrees, clear, and crisp.
The Thang…
COP
20x side straddle hop
40x Russian twists
30x merkins
20x squat jumps
10x burpees
10 around the world lunges
Partner up –
P1 holds wall squat, P2 runs across the field and does 3 pull ups.
P1 holds plank, P2 runs across the field and does 2 pull ups.
P1 does LBCs, P2 runs across the field and does 1 pull ups.
Spurcuit
Run to top of ramp – 5 burpees
Run to the bottom of steps 5 burpees
Benches – lunge walk in between – if your waiting go to the next set of benches
First bench 20 dips
Second bench 20 decline push-ups with feet on seats
Third bench 20 decline push-ups with feet over railing
Chin up bar – 5 chin ups
Run to bleachers around home plate
5 steps – jump up to each step
1st step 10 squats
2nd step 10 squats
3rd step 10 squats
4th step 10 squats
5th step 10 squats
Repeat
1 minute hydraulics
COT
BOM